Lever Military Press (plate loaded)
Set and grasp lever handles to each side with overhand grip. Press lever until arms are extended upward. Lower and repeat.
Lever Lateral Raise
Sit in machine. Situate bent arms between padded lever and sides of body. Grasp handles if available. Raise arms to sides until upper arms are horizontal. Repeat.
Kettlebell Seesaw Press
Hold kettlebells in each hand. Raise one hand while bending towards to the other side. Keep your eyes on the raised kettlebell. Lower the kettlebell and immediately press the other kettlebell. Make sure to do the same amount of reps on both sides.
EZ Barbell Anti Gravity Press
Place a bar on the ground behind the head of an incline bench. Lay on the bench face down. With a pronated grip, pick the barbell up from the floor. Flex the elbows, performing a reverse curl to bring the bar near your chest. This will be your starting position. To begin, press the
Dumbbell Upright Row
Grasp a dumbbell in each hand with a pronated (palms forward) grip that is slightly less than shoulder width. The dumbbells should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position. Use
Dumbbell Standing Overhead Press
Standing with your feet shoulder width apart, take a dumbbell in each hand. Raise the dumbbells to head height, the elbows out and about 90 degrees. This will be your starting position. Maintaining strict technique with no leg drive or leaning back, extend through the elbow to raise the weights together directly above your
Smith Seated Shoulder Press
To begin, place a flat bench (or preferably one with back support) underneath a smith machine. Position the barbell at a height so that when seated on the flat bench, the arms must be almost fully extended to reach the barbell. Once you have the correct height, sit slightly in behind the barbell so
Smith Shoulder Press
To begin, place a flat bench (or preferably one with back support) underneath a smith machine. Position the barbell at a height so that when seated on the flat bench, the arms must be almost fully extended to reach the barbell. Once you have the correct height, sit slightly in behind the barbell so
Standing Behind Neck Press
This exercise is best performed inside a squat rack for easier pick up of the bar. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below
Dumbbell Standing Front Raise Above Head
Hold the dumbbells in front of your thighs, palms facing your thighs. Keep your arms straight with a slight bend at the elbows but keep them locked. This will be your starting position. Raise the dumbbells in a semi-circular motion to arm's length overhead as you exhale. Slowly return to the starting position using
Dumbbell Standing Alternate Raise
Start off standing up straight with a dumbbell in each hand with your palms facing inward towards your body. Slowly elevate one of the dumbbells up in front of you towards shoulder level and hold for a count. Return the dumbbell back to the starting position and repeat with the opposite arm. Repeat for
Dumbbell Side Lying One Hand Raise
Grab a dumbbell in one hand and lie on an incline bench on your opposite side. Grip the dumbbell firmly with your palm facing towards your body and allow the weight to rest on your upper leg. Maintaining a slight bend in the elbow, raise the dumbbell until it is perpendicular with your upper